1 rope climb
6 Burpee box jump over

100 V sit Up
100 C&J @50/35kg
100 Back Squat @50/35kg
100 KB US swing @24/16kg

Every 2 min there is a partner switch
Partner A start with 1 rope climb and 6 BBJO, then accumulate as many V sit Up as possible.
At the end of the 2 mins, partner B do the buy in (=1 rope climb and 6 BBJO) then continue the V sit up from where partner A left...
Until all 400 reps are done

TC: 32'

5 x AMRAP 3, rest 3:00

1 – 50 DU, 21 Bar-Facing Burpees, Max PC (115/85)

2 – 50 DU, 18 Bar-Facing Burpees, Max PC (135/95)

3 – 50 DU, 15 Bar-Facing Burpees, Max PC (155/105)

4 – 50 DU, 12 Bar-Facing Burpees, Max PC (185/135)

5 – 50 DU, 9 Bar-Facing Burpees, Max PC (205/145)

KILOS
52/38
61/43
70/48
84/61
93/65

Rowing intervals

2-3x2000m

Easy to moderate pace/ 70-80% / rest 3min btw sets

••••

20min bike

Easy pace cooldown / 65-70% bpm

Snatch daily max
Back squat 5x5
Db row 4x8-8

jumping jack 30 seconds
inchworm walk out 15 reps
squats 20 reps
push ups 20 reps
pendulum lunge 10 reps each leg
mt.climber 30 seconds
plank 45 seconds

RestDay!

Lepoja

• nybörjare Isolated hip hinge
• atlet 120/90kg
• avancerad 160/120kg
• tjurnacke 180/135kg
• ninja 200/150kg
• Avenger 240/180kg

”Open WOD 13.4”

AMRAP 7 of ascending reps:
3 Power Clean + S20H (60, 42.5 kg)
3 Toes To Bar
6 Power Clean + S20H
6 Toes To Bar
And so on continuing in this fashion..

-Hs stand/walk practice

-3 rounds

30sec max effort strictt ring dips
30sec rest
30sec max effort hspu
30sec rest
30sec max effort kb swing 32/24kg
30 sec rest